July 23, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
:20 OH Plate Walks
7/7 DB SeeSaw Press
:20 Hollow Body Hold
10 Strict Knees to Chest
5 Tempo Push-ups (3331)
Strength
Shoulder Press (7-5-3-7-5-3)
Strict Press @Moderate-Heavy
-Rest 2:00 b/t Sets-
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
8 Burpees
10 Knees to Elbows
50′ SA DB Overhead Lunge (35/25)*
*25′ on L- Arm then 25′ on R-Arm
